You’re about to hit the gym in an hour, but you’ve just indulged in a treat of chicken wings, fries, and a whole 500ml chocolate shake. Now, instead of feeling energised, you’re sluggish and likely to make more trips to the bathroom than reps on the bench press.
Finding the time to work out is already a challenge for many people, let alone sticking to a consistent routine. If you’re putting in the effort, the least you can do is ensure you’re not sabotaging your own progress. A general rule is to allow at least three hours after eating a big meal before exercising and to only push your body as far as it can handle.
To truly make the most of your workouts, avoid these 10 common diet mistakes:
1. Working Out on an Empty Stomach
If you’re heading out for a morning run or hitting the gym on an empty stomach, thinking it’ll help burn more fat, think again. Your body needs fuel to power through an intense workout. A small snack like yoghurt, a granola bar, an apple, or a sandwich will provide the energy you need to sustain your workout and prevent early burnout. Exercising without eating first can leave you feeling exhausted, lightheaded and more likely to overeat afterwards.
2. Eating Too Much Fatty Food Before a Workout
Foods high in fat take a long time to digest and require extra energy from your gut, which can leave you feeling sluggish. Consuming a high-fat meal before exercise increases the likelihood of stomach discomfort and cramps rather than providing an energy boost. Instead, opt for a lean protein and complex carbohydrate meal with minimal processed sugars and salt.
3. Skimping on Protein
Protein plays a vital role in muscle recovery and growth. If you’re exercising regularly, your body needs adequate protein to repair muscle tissue and build strength. Include protein-rich foods such as eggs, beans, tofu, peas, and lean meats in your daily diet to ensure your body has the nutrients it needs to recover after each workout.
4. Neglecting Fibre
Refined carbs, like white bread and processed snacks, provide a quick energy spike but leave you drained shortly after. Fibre helps regulate blood sugar levels and provides a steady source of energy. Incorporate whole grains, vegetables, fruits, and seeds into your diet to maintain balanced energy levels and sustain your workouts.
5. Not Hydrating Properly
Water is crucial for maintaining energy, digestion, and overall performance. It’s not enough to simply drink a glass of water right before your workout. Hydration should be a daily habit, ensuring you drink enough water throughout the day, before, during, and after exercise. Staying hydrated helps your body regulate temperature, absorb nutrients, and recover more efficiently.
6. Over-Snacking
Even seasoned athletes can fall into the trap of over-snacking. Sugary snacks may provide a quick boost, but they often lead to an energy crash, leaving you feeling sluggish mid-workout. Over-snacking also contributes to excess calorie intake, undermining your fitness goals. Choose snacks wisely, opting for small, balanced portions of whole foods.
7. Relying on Unnecessary Supplements
While some people benefit from specific supplements, relying on them without professional guidance can be counterproductive. Many supplements, including creatine, caffeine, and antioxidant blends, are marketed as essential for fitness but are often unnecessary. A well-balanced diet should provide all the nutrients you need, and no supplement can replace consistent exercise and a nutritious diet.
8. Consuming Too Much Alcohol
A night out drinking might seem harmless, but excessive alcohol can have long-lasting effects on your fitness progress. Alcohol dehydrates the body, slows muscle recovery, and impairs digestion. If you’re serious about fitness, limit alcohol intake, especially before or after workouts.
9. Overcompensating with Food
Many people assume that because they’ve worked out, they can eat whatever they want. While exercise does burn calories, it doesn’t mean you should overindulge in high-calorie foods. A workout should complement a healthy diet, not serve as an excuse to overeat.
10. Consuming Too Much Refined Sugar
Refined sugar is a leading cause of excessive calorie intake, offering little nutritional value. Sugary snacks, soft drinks, and processed foods may seem tempting, but they provide a quick energy spike followed by a rapid crash. Opt for whole foods with natural sugars, such as fruits, to maintain steady energy levels throughout the day.
Final Thoughts
Your diet plays a crucial role in determining the success of your fitness routine. While exercise is essential, fuelling your body correctly ensures you have the energy, strength, and endurance to perform at your best. By avoiding these common mistakes, you can maximise the benefits of your workouts and stay on track with your fitness goals.
Do you know any other bad habits that hinder workout progress? Share your thoughts in the comments below!